2026-09-19

• Overview: This full-body grind features three rounds of decreasing reps and increasing barbell weight. Expect the final round to be the most challenging as fatigue and loading peak.
• Thrusters: The loads climb as the reps drop. Choose loads you can complete in 1-3 sets each round.
• Strict Pull-ups: Should be completed in less than 1:30, 1:00, and 0:45, respectively. Use an overhand grip with palms facing away from you. Your chin must pass over the bar at the top, and your elbows should be fully extended at the bottom. These are strict pull-ups, so you should not be using your hips to drive your momentum upward. If you cannot complete a strict pull-up, use the lightest band needed.
• Intended Intensity: RPE 7-8
• Target Loading: Light-Moderate (45-55%), Moderate (55-65%), Moderate-Heavy (65-75%)
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 24-30 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (400m = 1 rep)

• Run: You'll likely spend roughly half of this workout running. Target a controlled pace (around your 10k effort, or 2:00 slower than your mile PR pace) that doesn't leave you exhausted for the thrusters.
• Thrusters: These are the priority in this workout, so approach the other movements in a manner that protects these. We want strong, crisp reps and ideally, larger sets here. Stronger athletes may go unbroken on all sets. Most will likely want to break each set a time or two. Focus on driving hard from the legs and using that momentum to get the bar overhead, keeping your elbows high.
• Strict Pull-ups: These will give your legs and lungs a chance to recover a bit. Approach these in a smooth manner that keeps you moving, never going to near failure.

800 METER RUN

• 5:00 Time Cap
• 1,000/900m Row
• 800/720m Ski
• 50/40 Calorie Echo Bike
• 2,000/1,800m Bike Erg
• 4:00 Moderate Effort on Treadmill/Runner

THRUSTERS

• Reduce Reps/Loading
• Sub Dumbbells, 25 / 15 lb - 35 / 25 lb - 50 / 35 lb
• Wallballs
• 40-30-20 Air Squats

STRICT PULL-UPS

• Reduce Reps
• Banded Strict Pull-ups
• Kipping Pull-ups
• Jumping Pull-ups with Controlled Descent
• Ring Rows
• Dumbbell or Barbell Bent Over Rows

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[TEAMS OF 2 VERSION]:
For Time:
800 Meter Run (Together)
25 Thrusters, 65 / 45 lb
20 Strict Pull-ups
800 Meter Run (Together)
20 Thrusters, 75 / 55 lb
15 Strict Pull-ups
800 Meter Run (Together)
15 Thrusters, 95 / 65 lb
10 Strict Pull-ups

Time Cap: 35 Minutes

• Notes: Run each 800m together, then split the other movements as desired, one partner working at a time.
• Target Score: 24-30 Minutes

400m Easy Run
10 Kipping Swings
10 Air Squats

With an Empty Barbell:
0:30 Elbow Rotations
0:30 Overhead Hold
10 Strict Press
10 Front Squats

Build to Second Barbell Weight

2 Rounds:
100m Run
3 Thrusters
3 Strict Pull-ups